Comparing Nutrients in 500 calories Coconut MilkVS Almonds

Weight per 500 calories

Coconut Milk

217g

Almonds

86.4g

Almonds have 2.5 times more energy per unit of mass than Raw Coconut Milk, which is very high in comparison to other foods. Coconut Milk having above average energy density.

Which food has more nutrients per 500 calories - Coconut Milk or Almonds?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Coconut Milkvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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53.4%52g

Fat

44.5%43g

52 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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144%46g

Saturated Fat

10.3%3.3g

46 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.16%0.003g

0 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g

Omega 6

62.6%10.6g

0.57 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.26%12g

Carbohydrate

14.3%18.6g

12 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10%7.26g

Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.26 gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.6%4.8g

Fiber

28.4%10.8g

4.8 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.9%4.98g

Protein

32.6%18.3g

4.98 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Coconut Milkvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.7%0.057mg

Vitamin B1

14.8%0.18mg

Thiamine

0.057 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

75.6%0.98mg

Riboflavin

0 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.65mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.96%0.4mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.4 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.072mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.072 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.7%34.8μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

34.8 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.76%6.1mg

Vitamin C

0%0mg

Ascorbic acid

6.1 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.17%0.33mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.33 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.18%0.22μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.22 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Coconut Milkvs Almonds

3.48%34.8mg

Calcium

23.2%232mg

34.8 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.3%0.58mg

Copper

99%0.89mg

0.58 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.6%3.57mg

Iron

40%3.2mg

3.57 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%80.4mg

Magnesium

55.5%233mg

80.4 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86.6%2mg

Manganese

82%1.9mg

2 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31%217mg

Phosphorus

59.3%415mg

217 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%572mg

Potassium

18.6%633mg

572 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.5%13.5μg

Selenium

6.44%3.54μg

13.5 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.17%32.6mg

Sodium

0.058%0.86mg

32.6 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.2%1.46mg

Zinc

24.5%2.7mg

1.46 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.97%147g

Water

0.1%3.8g

147 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Coconut Milk vs Almonds:

Raw Coconut Milk has more Vitamin C than Almonds.
While Almonds contain 3.1 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 67.9 times more Vitamin E than Raw Coconut Milk.
Both Raw Coconut Milk and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Raw Coconut Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Coconut Milk vs Almonds:

Raw Coconut Milk has 3.8 times more Selenium than Almonds.
While Almonds contain 6.7 times more Calcium, 1.5 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Zinc than Raw Coconut Milk.
Both Raw Coconut Milk and Almonds have similar amounts of Iron, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Coconut Milk has 1.2 times more Fat, 14 times more Saturated Fat and 1.9 times more Sugars than Almonds.
While Almonds contain 18.8 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Almonds have similar amounts of Energy per 500 kcal.
Both Raw Coconut Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut MilkVS Canned Coconut MilkAlmondsVS Canned Coconut MilkCoconut MilkVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Coconut MilkVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Coconut Milk or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: